MID Tier - HARD Timed effort on the rowing machine
🚣 After a 4 minute warm up, row 24 minutes at 26spm 🚣♀️
Pace Guide = 2K +10-12 (so 10 to 12 seconds slower than your current 2000m average)
Effort Guide = 7-8 (will end closer to 9.5-10/10)
Speech = Not constant
❗ This is a solid MID workout. Better described as plain old 'Hard'. If you don't stick to the pace guide, you'll slip into TOP tier for it. I don't know if it was just the heat, but I start this one at 2k+10 - and really suffered because of it and had to drop to -12. ❗
The point of this workout is that it will feel hard. +12 is 3 seconds slower than my PB pace, so there should be room in here to work hard, and not be destroyed. Much harder than a BOTTOM tier - but even with the heat, it still wasn't a full on TOP tier effort.
This session is equivalent to the 'Hard Distance' workout in the Pete Plan - where you're advised to cover 5/6000m at a hard effort. You don't have to stick to my stroke rate, or to my pace guide - just make sure this workout is a HARD effort, and you don't back off.
🚥There's nothing tricky about programming your monitor this time round - just punch in 24 minutes, and start when I start 🚥
As always, follow me for stroke rate. And I'll keep you company for the row with training tips, technique tips, and my usual general waffle.
Provided as usual without music. If you want music, why not load up another YouTube tab, or maybe Soundcloud and pick your own tunes. This video also exists on an app called Kinomap - where there is background music. Check it out if that's of interest. www.kinomap.com
Remember, for more information about what I'm doing here, info about drag factor, and about the training plan, head to https://www.rowalong.com